Once you’ve dialed in your nutrition, leave the kitchen and head to the gym for your workout. To help you, here are four abs workout strategies to improve your core muscles and build a scroll-stopping torso. Regardless of your current routine, these ab moves can make a big difference.

Tip 1: Use Weighted Core Exercises In Your Workout

The abdominal muscles are like everything else you train; in that sense, they’re no different from, say, your shoulder muscles. They all benefit from weighted resistance, whether from a cable, a dumbbell, etc. There’s this fear in the fitness world that using weight in your training will expand the circumference of your waist and mess with the symmetry of your torso. That’s not the case. If anything, doing weighted movements as part of your workout will make those abs pop, even more, when you cut down.

When done correctly, the weighted rope crunch is a great exercise for your abs workout. Your stomach works hard to contract, and the cable pulley applies continuous tension where you need it. Use your ab muscles, not your hip flexors, to crunch. Squeeze your abs hard when you pull in on this exercise. Feel that contraction fully on each crunch.

Hit your oblique muscles by crunching and dipping your shoulder to either side.

Tip 2: Lift Slowly, Lower Even More Slowly During Your Workout

You should know this by now, but it bears repeating: When training, momentum helps no one. Your six-pack is no different from every other muscle group in this respect, and if you’re trying to build, each rep counts. As you perform each rep, slow your tempo and maintain control throughout the movement. Your abs will work harder this way, leading to better results from your training.

Wake that abs workout favorite, the hanging knee raise. If all your knee raises look like the beginning of a Kipping pull-up, you’re not alone; it’s easy to generate momentum and lift those legs high by swinging. Unfortunately, this kind of momentum doesn’t do much for your abs or your ab training.

Instead, start by tucking your knees to your chin, which will force your hips to lift and contract your ab muscles. Exhale at the top of the contraction to further activate your abs. Slowly lower your knees with control. Slower means you’ll do fewer reps, but each of those reps will benefit your lower abs a lot more. Only move to straight-legged lifts once you’ve mastered the bent-leg version in your training.

Want to shift the emphasis to your oblique muscles? Raise your knees to either side. Want to add some resistance? Hold a dumbbell between your ankles.

Tip 3: Focus On Stability During Your Workout

The core isn’t just about the six-pack. It’s also responsible for helping you stay upright and maintaining stability during other tasks. If you have a weak core, it will affect your training on other exercises, like the squat or even something as simple as a dumbbell curl. You need core strength to stabilize the weight before you can lift it for an exercise.

Additionally, the transverse abdominals—the “girdle” muscle that wraps around your midsection—becomes stronger and tighter through stabilizing isometric exercises, not through crunches. This means all those flailing ab exercises you’ve included in your ab training are missing the one muscle that helps tighten everything up.

Tip 3: Focus on Stability During Your Workout

Not to worry, there’s a simple solution: an exercise called planks. I don’t just mean the traditional version of the exercise, using the standard plank position. You should be working side planks into your training, too. By doing regular planks, then a plank for each side, in your abs workout, you will soon see a noticeable improvement in the look and strength of your core.

Tip 4: Don’t Forget To Vacuum During Your Workout

Any bodybuilding fan has read about the top pros getting ripped for having distended stomachs onstage. Champions from the so-called Golden Era of bodybuilding used vacuums during a workout to keep their tummies tight. After previously falling out of favor, this classic waist-slimming exercise has made a comeback in recent years among the ab routine of today’s fitness stars.

Not only can you include vacuums in your ab training, you can also do this exercise in between sets when you’re training other muscles. It’s a simple way to double-down on your ab gains, and it can be a killer superset no matter what you’re training that workout.

Perform your normal set and follow it up by trying to do a vacuum before you start your next one. With a little practice and consistency, you’ll gain better control of your waistline and your breathing. This exercise can benefit your other training and workout routines, as well.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY IG

N.A.S.M Personal Trainer
N.A.S.M Nutrtion Trainer
N.A.S.M Golf Trainer
N.A.S.M M.M.A.

References:

NHANES, 2008. Trends in intake of energy and macronutrients in adults from 1999-2000 through 2007-2008. NCHS Data Brief. Number 49, November 2010. http://www.cdc.gov/nchs/data/databriefs/db49.htm; retrieved 09/01/12.

Ainsworth, BE, Haskell, WL, Herrmann, SD, Meckes, N, Bassett, DR, Tudor-Locke, C, Greer, JL, Vezina, J, Whitt-Glover, MC, and Leon, AS, (2011). 2011 compendium of physical activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(3):1575-1581.

American College of Sports Medicine (2014). ACSM’s Guidelines for Exercise Testing and Prescription (9th Edition). Baltimore, MD: Lippincott, Williams and Wilkins.

Wansink, B, (2006). Mindless Eating – Why we eat more than we think. New York, NY: Bantam-Dell Books.
Stiegler, P, and Cunliffe, A, (2006). The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Medicine, 36(3): 239 – 263.

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“Can you earn jacked legs without weights?”

As you might expect, I argue that yes, you certainly can. But the answer isn’t as simple as a single word implies. Let me lay out a few caveats, then show you the best moves for building steel wheels without touching the iron.

First, Some Ground Rules

Now, before anybody flies off the handle here, let me be perfectly clear about a few things:

You still have to work. No one will get jacked—or big, strong, ripped, buff, whatever—if they are not willing to train intensely, consistently, and often. There are no “hidden secrets” or magic moves. The exercises contained within this article aren’t “hacks.” Quite the opposite—they’re tools to help you work harder and more effectively. No matter if you choose to push iron or train with just your body, you won’t get results without exerting the effort.

Diet is important for muscular growth. If you want to put on mass, it is important to consume a surplus of complete proteins, drink plenty of water, and receive your vitamins and minerals. You’ll also want to get plenty of fiber, so eat those veggies! In fact, it’s a good idea to build around protein and fiber with every single meal.

You must rest up. You don’t get big in the gym. You do it when you recover. So for muscular growth, make sure you get a good night’s sleep. Although exactly how much sleep you need varies from individual to individual, I recommend trying to get an average of at least seven hours a night, especially when training hard.

Take your time. I believe consistency is probably more important than intensity. Don’t expect results without continued effort over time. Any changes we make within ourselves, whether physical, mental, or emotional are based upon our day-to-day habits, not occasional occurrences. If you want to make changes, then make these exercises a part of your life.

Got all that? OK, then let’s train.

The following exercises do not incorporate any external weights or machines. Instead, they manipulate leverage, exploit weight-per-limb distribution, and employ asymmetry in order to overload muscle groups. Try adding them to your program and see what your lower body can resist, without using any external resistance at all!

1. Bulgarian Split Squat

Difficulty Level: 6
Rep Range: 5 sets of 10 reps per leg
Bulgarian Split Squat
The Bulgarian split squat is a perfect example of how switching your body’s position can place a greater emphasis on a particular limb.

To perform a Bulgarian split squat, stand with your back toward a bench of approximately knee height. Lift a foot and place it on the bench behind you. By elevating the rear foot, your front foot is forced to bear more weight. Now, lower yourself down until your front knee bends to approximately 90 degrees, while keeping your back straight. Your rear knee will be bent to a more acute angle than the front. Return to the top position to complete your rep. Train both sides evenly.

The intensity of this exercise can be almost infinitely scaled, simply by changing the height that the rear foot is elevated. The higher up the rear foot is, the more weight goes into the front foot.

2. Single-Leg Straight Bridge

Difficulty Level: 7
Rep Range: 3 sets of 10 reps per leg
Single-Leg Straight Bridge
In training the lower body, it is essential to target your rear muscular chain, particularly the hamstrings, glutes, and lower spine erectors. A common rookie mistake is to neglect these posterior muscles, while focusing solely on the ones that you can see in the mirror, such as the quadriceps. Bridging is excellent for balancing the body out from back to front. The single-leg straight bridge is particularly effective, as it works the legs unilaterally by placing the emphasis on only one limb at a time.

Begin by sitting with your legs straight in front of you and your hands on the ground by your hips. Raise one leg in the air, then drive your hips up. Straighten out your body by pressing down with your hands and the grounded heel. Drop your head back, push your chest out, and look behind you. Pause briefly in the top position, then lower back to the bottom with control to complete the rep. This exercise is harder than it looks, so take it slow and be certain to work both sides.

3. Single-Leg Squat

Difficulty Level: 8
Rep Range: 5 sets of 5 reps per leg
Single-Leg Squat
Even those among us who can barbell back squat twice our body weight often receive a lesson in humility when attempting to perform a squat on just one leg. Not only is the load greater—as are the yields—but there is also a neurological component to the single-leg squat that puts it in a category all its own.

To perform a single-leg squat, stand on a low bench with one leg, allowing the opposite leg to hang off the side. By standing on a bench, those of us who lack extensive hamstring mobility can still reap the benefits of the increased bodyweight load associated with this exercise. This is because standing on the bench allows you to let your non-squatting leg drop below surface level.

Now, reach your arms forward and squat with your standing leg until your hamstrings make contact with your calf, allowing your non-squatting leg to descend down and in front of you. Pause briefly at the bottom before standing back up to the top position. Complete your set in its entirety and then repeat on the opposite leg.

4. “Skater” Squat

Difficulty Level: 8
Rep Range: 5 sets of 5 reps per leg

The skater squat is a single-leg squat variant where the non-squatting leg is placed behind the practitioner rather than in front. This change in position greatly affects the movement pattern, making it mechanically almost like a bodyweight leg press, while also adding a unique challenge in terms of leverage and balance.

To perform a skater squat, stand on one foot with your opposite leg hovering behind you and bent at the knee. Reach your arms out, lean forward, and squat with your standing leg, lowering your opposite knee toward the ground behind you. Pause briefly with your knee approximately one inch from the ground, then return to the top position to complete your rep.

Take care to descend slowly in order to avoid any potential impact on your rear knee, and be sure to train both legs evenly.

Use The Tools You Were Born With

In the world of training, there are many paths one can take. When you train with just your body, the only limitations are the ones you impose on yourself. Give these exercises a try and let me know what you think in the comments. Your experiences may surprise you. Keep the dream alive!

But all of this is just advise.

You can do whatever the f**k you wanna do

Your Friend and coach

Crystal aka Barbell_Barbie.NY

References:

https://greatist.com/move/squat-variations-you-need-to-know

https://www.thecut.com/2015/08/4-workout-moves-for-a-tighter-butt.html

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Are Food Cravings Normal?

Usually, the more aggressive your diet and the lower your body fat, the more these food fantasies seem to pop up. Look at it this way: Your body’s main responsibility is survival, so when it’s not receiving the nutrients it needs, it will do everything in its power to fix that. By conjuring images of the tastiest kinds of foods, your brain is desperately trying to compel you to eat.

Meanwhile, your body is reacting to your dieting by “upregulating” or increasing the amount of leptin in your system. Leptin is a hormone produced by fat cells to help your body monitor both new and stored calories. When you’re not consuming enough calories, leptin signals your body to consume more.[1] This signaling helps increase your appetite and boost your metabolic rate.

Eat Your Way To A Slimmer You. What?!
The best way to stop the craving? Eat up! That’s right. Indulging in some of the foods you crave tells your body to release less leptin. And that’s the purpose of refeed days: to boost those leptin levels so you no longer feel hungry. You onboard a whole lot of calories, causing your leptin levels to drop precipitously, which suppresses your appetite and reduces those images of sugar plums dancing in your head. It’s just the thing you need to get your body back on track for success.

How To Maximize Your Refeed Day

A Cheat Day Or A Refeed Day?
To realize maximum results, however, you’ll want to do a refeed rather than a cheat day. Some people may think these are the same thing, but they’re not:

Cheat day: This is a day of relaxed eating designed to help you deal with the psychological feelings of deprivation that can arise when dieting. You typically don’t count your calories on cheat days, and you eat pretty much any kind of food you want.

Refeed day: This day is for deliberately overeating a specific macronutrient: carbohydrates. The immediate effect is to reduce the leptin that’s sending signals telling your body to consume more calories in the days ahead. Eating a lot of carbs literally “refeeds” your body with energy and muscle glycogen it can dip into as you resume your diet.

While both cheat days and refeed days can help you deal with your cravings, the refeed day addresses physiological issues, rather than psychological ones. To keep your body functioning well as you diet, on refeed day you should:

Maintain your normal protein intake
Double or even triple your normal carb intake (minimum: 200 grams)
Reduce your normal fat intake, unless you are already using a low-fat approach, in which case, maintain your level of fat intake
Why Less Fat During A Refeed?

Your body will draw energy from the extra carbs you’re consuming. If you keep eating a lot of fatty foods, your body will convert those calories directly into body fat. This is the last thing you want to happen when you’re on a diet. Research shows that the body does a better job burning calories when you increase carbs instead of fats. The average person stores 75-85 percent of the calories from excess carbs, while it stores almost 100 percent of excess calories it gets from fat.[2]

In a nutshell, your mission (should you choose to accept it) is to go high carb, low fat. Here are some great ways to fulfill that mission.

Sushi

Sushi is a terrific refeed choice, although you need to be careful about the type you choose. Avoid sushi made with fatty ingredients such as salmon, avocado, or with deep fried meats, fish, or vegetables. Nigiri is sushi that includes a slice of raw or cooked fish layered on top of carb-rich rice. Nigiri with shrimp or white fish will give you the high carb/low fat meal you’re after, as will cucumber rolls, California rolls, and tuna rolls.

If you like to dip your sushi in soy sauce, you’ll be receiving an extra hit of sodium. Since sodium makes your body retain more water, don’t be alarmed if your weight increases by a few extra pounds the day after you eat sushi. It’s likely just water weight, which the body can shed much faster than weight from body fat.

Pasta
A hearty bowl of pasta is the next item on the menu. Whether you choose white, whole wheat, or spinach pasta, this dietary staple can be an excellent refeed choice.

The main thing to watch out for is your choice of sauce. Stick to tomato-based sauces instead of cream or pesto sauces, which usually pack in too many calories from fat to be considered refeed-friendly. You do want to consume some protein in with this meal, so add a side of grilled chicken breast or shrimp pan fried in a little olive oil.

Cereal

Cereal is one of the most popular refeed foods. The astounding news for cereal fans is that you can go well beyond bran flakes or granola and let your childhood imagination run wild. If you reminisce about those cereals full of marshmallows, cocoa, brownie chunks, and cookie dough, today’s the day to indulge your inner toddler and dig in!

Sugary kid cereals can be beneficial on refeed days, as the simple sugars and carbs are what you’re after, nutritionally speaking. Add milk, which provides protein along with more sugars in the form of lactose, and you have a good high-carb, low-fat option.

Bagels (With The Right Toppings!)

If you don’t have much appetite or don’t like eating bulky foods, bagels can be a terrific choice. Don’t pile on the full-fat cream cheese or peanut butter, though. Instead, top the bagels with fat-free cream cheese, jelly, or protein-filled low-fat deli meat.

Bagels are more calorie dense than bread and are a smart choice if you crave that chewy, doughy texture. They’re also a much better choice than donuts or muffins which have higher fat content. Bagels contain just a gram or two of fat, depending on the variety.

Fat-Free Ice Cream/Frozen Yogurt
If you struggle to control your sweet tooth, there are plenty of great options in the frozen-foods section, including low-fat or fat-free ice cream, sherbet, or frozen yogurt.

Be sure to pair your frozen dessert with some kind of protein, eaten either right before or afterwaryourSushi and ice cream might not sound too appetizing, so maybe go for a protein shake.

Your number of refeed days will vary based on how aggressively you diet, how lean you currently are, and whether your diet is filling your mind with fancy dessert images. Most people will benefit by scheduling their refeed days anywhere from 1-4 weeks apart.

But all of this is just advise.

You can do whatever the f**k you wanna do!!

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

N.A.S.M P.T.
N.A.S.M Nutrition
N.A.S.M M.M.A
N.A.S.M Golf

References
Jenkins, A. B., Markovic, T. P., Fleury, A., & Campbell, L. V. (1997). Carbohydrate intake and short-term regulation of leptin in humans. Diabetologia, 40(3), 348-351.
Horton, T. J., Drougas, H., Brachey, A., Reed, G. W., Peters, J. C., & Hill, J. O. (1995). Fat and carbohydrate overfeeding in humans: different effects on energy storage. The American Journal of Clinical Nutrition, 62(1), 19-29.

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Heres’s the deal…

Some people may argue the effectiveness of other supplements, but with creatine, there is no argument. It is the real deal and delivers the best results of anything you can buy over the counter without question.

To take your training to the next level, a good creatine supplement can make a world of difference. But, there are lots of different companies making creatine and many different forms of it so choosing which one is the best can be a daunting task.

In this article, we will break down what exactly creatine is, the different forms of creatine, other ingredients they add, when to take it and just about everything else you will need to know along with the best creatine supplements available today. Now let’s take a look at the facts.

What is Creatine?

Creatine is a compound that is made naturally in the body and helps us supply energy to cells, particularly muscle cells. Creatine is made in the liver, pancreas, and kidneys and is secreted into the blood for transport to muscles and tissues that have the higher energy demands. The chemical name is methylguanido-acetic acid. It is formed from the amino acids glycine, L-arginine, and L-methionine. While the body produces much of its own creatine, you can also get it through eating certain foods like red meat and fish.

As a supplement creatine has become popular with athletes and anyone else looking for a way to increase strength, endurance, and overall performance. It is by far the most researched supplement on the planet and it is the one that works the best of the supplements that you can buy legally.

the Benefits of Creatine

There are many benefits of taking creatine that are not all muscle and strength related, let’s take a look at some of the main ones.

Benefits include:

Enhanced Muscle Volume – Water moves into the muscles to produce a more muscled appearance and it serves as a stimulus for protein synthesis which will increase muscle size.
Enhance Recovery – Researchers have concluded that creatine reduced muscle cell damage and inflammation following exhaustive exercises and that it was effective at doing this in both strength and endurance athletes.
Enhanced ability for high-intensity work – It aids in the release of ATP so your muscles have more energy under heavy loads.
Enhanced Brain Function – Studies have shown that creatine can improve short-term memory as well as performance under time constraints.
Helps depression – Studies show that creatine is a significant help when taken with an antidepressant to fight depression. Study found here.

Main Types of Creatine

Creatine Monohydrate

Creatine Monohydrate is the by far the most studied form of creatine, one of the most popular, and it is usually the least expensive. It actually gets its name from having one molecule of water bound to each molecule of creatine. It was the German Olympic lifting teams that originally started using creatine monohydrate (among other things).

Creatine HCL

Creatine HCL has become another one of the more popular forms of creatine today. The main advantage of this one over the others is that it is more soluble than the others and uses a much smaller dose. This can help with any intestinal problems some people may have with creatine monohydrate.

Creatine Malate

Creatine Malate comes in two forms, di or tri which refers to the number of creatine molecules that are attached to the Malate. Some believe that this can boost ATP, because of how quickly it can dissolve in water. This one is another one that can be good for people who have trouble digesting creatine monohydrate. Recommended dosing is usually the same as it is with creatine monohydrate as well.

Creatine Citrate

Creatine Citrate is a creatine is that it uses citric acid instead of malic acid for the bonding. Some researchers believed that doing so would provide greater muscular energy. This was found later to not to be the case. Creatine Citrate has been shown to be only 40% creatine. Making it not the best choice for creatine delivery.

Creatine Kre Alklyn

This form of creatine is made at a higher ph and has been patented by the manufacturer. The reason for the higher ph was to make it more easily absorbed by the body. This, however, has never really been proven. This form of creatine is most likely going to be in pill form.

Creatine Anhydrous

Creatine anhydrous is creatine monohydrate with the water molecule removed. It provides slightly more creatine per gram than Creatine Monohydrate but has never really been shown to be more effective.

Liquid Creatine

This one is a creatine that is suspended in some kind of liquid. It has been shown to be ineffective because over time it will turn to creatinine which, although the name sounds similar to creatine, doesn’t work. Creatine needs to be in powder or pill form to work effectively.

Micronized Creatine

Micronizing creatine is a fancy way of saying they have made the particles smaller. By making the particles smaller it increases the surface area and can make for better absorption.

Creatine

When to take creatine?

There are a few schools of thought on when to take creatine. Either before a workout, after a workout or whenever during the day. Research shows that the “take it whenever” group is wrong. The best time is either before or after your workout with research giving a slight edge to post workout, but that isn’t 100% conclusive.

What to Mix Creatine With?

Most people mix creatine with water which is fine. However, creatine absorption is increased by a quick spike in insulin so we suggest Gatorade/Powerade mixed with water or even Kool-Aid watered down. Fruit juices don’t work as well because they mainly contain fructose, which will not cause an immediate spike in insulin which is needed. There might be a few health nuts that will come at us for suggesting such drinks, this is our opinion and what we recommend. It works.

Other Key Ingredients:

These are some of the other key ingredients the manufacturers will add to the creatine to give it an extra punch. Watch out for companies that use too many extra ingredients though. They tend to be a jack of all trades master of none.

HMB – Has been shown to increase size and strength
Bioperine – Increased bioavailability which means better absorption
Betaine Anhydrous – Has also been shown to increase strength
Taurine – Shown to boost endurance
Cinnulin – Helps with cell uptake of the creatine

Conclusion

Just don’t forget, no creatine will be as effective unless it is also paired with a good workout plan and solid diet. It isn’t a magic bullet or anything like that but if you put the work in the results will definitely come and will likely be better than you have ever had.

Creatine Frequently Asked Questions

Q: Can I take creatine if I am subject to drug testing?

A: You should be fine, but depending on how rigorous your drug-testing procedures, we recommend showing your coach or administration the supplement facts panel of whichever creatine you take.

Q: Do I need to use a loading phase with creatine?

No. When it comes to creatine studies, the results show that you get the same results without loading. That is mainly the manufacturers trying to get you to use more creatine so you will need to buy more.

Q: Is it necessary to cycle on and off Creatine?

A: Nope. There is no research showing any benefits to cycling with creatine.

Q: How long until I notice results in my training?

A: Generally within the first two weeks of taking it, you should see noticeable strength gains. HMB effects have been known to kick in within the first 3-4 weeks. After a month you will definitely notice.

Q: How should Creatine be taken to maximize its effectiveness?

We recommend taking your Creatine with 4-6 ounces of water, juice, or protein 30 minutes following your workout. On non-workout days, take one scoop in the morning for recovery.

But all of this is just advice. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

N.A.S.M. CPT
N.A.S.M. Nutrition
N.A.S.M MT

References:
https://www.bodybuilding.com/content/dwayne-johnson-rock-hard-hercules-workout-and-diet-plan.html

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Aesthetics, bro! That particular proportion can be found in nature, in things like leaves and trees, and has been used to structure everything from sculptures to architecture to analyzing financial markets. It’s also a standard the golden-age bodybuilders considered as the ideal physique: the shoulders measuring around 1.6 times the waist. Diehard aesthetic-seekers can also find ways of making it apply to your biceps and quads, but honestly, it works better on the shoulders. So, let’s focus there, shall we?

The humble lateral raise has been the width-builder of choice for lifters chasing the golden ratio (whether they knew it or not) for many years. And for good reason: When the movement is done with strict technique, it very effectively targets the lateral or middle deltoid and not much else. In fact, one study concluded that the middle deltoids generates up to 65 percent of the torque generated during glenohumeral joint abduction—the term for lateral raise in the exercise physiology world.[1] (Pretty much all of the rest of the torque is generated by two tiny rotator cuff muscles, the supraspinatus and subscapularis muscles, which, if we pointed them out on your body, would be more or less visually indistinguishable from your medial delt anyway.)

The message for you? First, don’t skip lateral raises. And second, have many, many variations in your arsenal to keep your shoulders growing for years.

How To Lateral Raise Correctly

Since the deltoids are a relatively small muscle, strict adherence to proper technique is important to optimally target the middle deltoid, and not have other muscles, like the traps, take over the movement. The natural tendency of a lifter is to cheat their way through a heavy set of lateral raises, which may overload the shoulder muscles, but isn’t very safe.

Here’s your step-by-step guide to properly perform a lateral raise:

Stand tall with a weight in each hand and your arms by your side. Your hands should be roughly 4 inches off your hips.
Keeping your elbow straight, bring the dumbbells up to the side until your arms are 90 degrees to your torso. At the top of the movement, purposely squeeze the deltoids to accentuate the contraction.
Under control, slowly lower the dumbbells to the starting position and repeat.
Not too hard, right? Now, let’s spice up this bodybuilding classic to bring your delts up to golden-age status.

Variation 1: Alternating Reps And Holds
This is a great variation on the lateral raise that will have your delts screaming at you.

Grab two dumbbells and start by holding your left arm out at 90 degrees to your torso. Now, perform 10 repetitions as described above with you right arm. Next, switch arms and hold your right arm out and do 10 repetitions with your left arm. Switch arms again and complete 8 repetitions with the right, and so on. Continue this pattern for 6, 4, and 2 repetitions. As a finisher, try this for 2-3 sets to feel an unreal delt pump.

Alternating Reps and Holds
Variation 2: Combine It With Arnold Presses
Arnold loved his lateral raises. Of course, he also loved Arnold presses. So why not combine the two in his honor?

This is a simple enough protocol: Perform 10 lateral raises, then with the same weight, perform 10 Arnold presses. The weight will feel light for the presses, but that’s the idea. Next, immediately perform 9 raises, then 9 presses. Continue this sequence, dropping a single rep at a time until you reach 1 rep. At JKC conditioning, we normally only perform one descending ladder set to cap off our shoulder workout, pun intended.

Combine it With Arnold Presses

For those new to Arnold presses, start with a dumbbell held in each hand in front of your chest, as if you just finished a supinated (underhand grip) biceps curl. Press the weights overhead as you rotate your arms. Finish with the dumbbells overhead with your palms now facing forward. Return the weights to your chest by rotating your arms in the opposite direction.

Variation 3: Change The Angle
As noted above, the lateral raise is generally performed in the standing position with the arms raising from the sides of the body to the 90-degree position. So how do you get a greater range of motion? By leaning, of course.

To do this, find a sturdy post that can support your weight. This could be the post on a power rack or cable tower. Grab the post with one hand. Move your feet into the base of the post and stack them together. Now, hang from the pole with your hand so your body sits at about 45 degrees from the post.

With the other hand, using a dumbbell, perform a lateral raise, being sure to control both the up (concentric) and down (eccentric) phases of the movement. This technique is great to keep constant tension on your delts throughout the set. For a great delt finisher, try alternating left to right with no rest for 3 sets of 16-20 repetitions.

Change the angle

That’s a version you may have seen before. If so, try this one instead. Lie on your side on a bench that is set to a low incline. Hold a dumbbell in your top arm. Perform a lateral raise while moving through the full range of motion slowly. At this angle, the side lying lateral raise also keeps your delts under constant tension throughout the movement. Similarly to the leaning lateral raise, try alternating between sides with no rest for 3 sets of 16-20 repetitions.

Variation 4: Change The Resistance

Typically, the lateral raise is done with dumbbells. While dumbbells are a great tool for muscle-building, they do not provide uniform resistance—that is, there are points in the movement where it is harder/easier.

For uniform resistance, try using a cable or band, or if you want to look hardcore, a chain in each hand. The best part about these implements is they provide a smooth resistance throughout the range of motion and force you to remove any jerking that you may have a tendency to introduce into the lateral raise.

Variation 5: Hold Kettlebells

To increase the lever and to challenge your grip strength, try holding light kettlebells while performing the lateral raise. We suggest holding very light bells, like between 5-15 pounds, since the goal of this variation is to keep the kettlebells parallel to your arm as you raise them up to the side.

This will challenge your grip strength as you’re preventing the kettlebell from turning in your hand. Your delts will also feel a bigger challenge as the center of the weight you’re holding will be farther from the shoulder joint.

How To Program The Variations
If you feel like your delts look more like pinballs than cannonballs, try introducing some of the above variations into your regular program. We suggest trying each variation for a three-week cycle, then moving to the next variation, so that you have some consistency in your routine, and then a fresh stimulus when you need it.

But all of this is just advise.

You can do whateve the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

N.A.S.M. C.P.T.
N.A.S.M. F.N.S.
N.A.S.M. M.M.A

References
Escamilla, R.F., Yamashiro, K., Paulos, L., Andrews, J.R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.

The post 5 Ways to Spice up Your Lateral Raises :) appeared first on .

But if you’re on this site and taking caffeine, you’re probably less interested in health benefits and more interested in performance benefits. I’m here to cover the four reasons why caffeine makes workouts better.

Reason 1: More Energy

Caffeine works in the brain as a central nervous system (CNS) stimulant, so when I say energy, I mean alertness. Caffeine blocks certain receptors in the brain that increase levels of epinephrine, adrenaline, and dopamine.

Caffeine works in the brain as a central nervous system (CNS) stimulant, so when I say energy, I mean alertness.
Blocking these receptors in the brain gives you that drive you feel—and a bit of euphoria—when you consume caffeine before a workout. This is how caffeine supplementation can make the difference between a great workout, and an OK workout.

Reason 2: Increased Strength

The research on caffeine shows that one dose can increase muscle strength, assuming the dose is high enough.[1] Three hundred milligrams (or more) of caffeine—the equivalent of about three cups of coffee—delivered in a single dose stimulates the nervous system.

Increased energy
Here’s where the increase in strength comes in: The nerves that activate muscle fibers, once stimulated by caffeine, activate those muscle fibers with greater force. More force equals more strength, which is why caffeine can increase your strength during a workout.

Reason 3: More Endurance

Caffeine increases endurance in several ways. The first is by increasing fat burning during workouts. When you train with caffeine, you burn more fat. This spares muscle glycogen, which means you have more energy later in the workout, when you need it most.[2]

Another way caffeine can improve endurance is by boosting nitric oxide levels. That’s right, research shows that caffeine can enhance vasodilation, the term for the widening of blood vessels. This allows more blood to flow to the muscles, which in turn delivers more oxygen and more nutrients, resulting in greater overall endurance.

Caffeine increases endurance in several ways.

Reason 4: Less Muscle Soreness

Believe it or not, research shows that caffeine works great for helping ease muscle soreness by altering your perceived exertion during your workouts.[3]

With less muscle soreness, you can go harder, perhaps banging out a few extra reps you probably wouldn’t have gotten if that muscle soreness was too much. More reps equals more work done by your muscles, and that equals better results.

But all of this is just advise.

You can do whatever the F**K you wanna do!

Your friend and coach,

Crystal a.k.a Barbell_Barbie.NY on IG

N.A.S.M C.P.T.
N.A.S.M Nutriton
N.A.S.M M.M.A

References

Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. The Journal of Strength & Conditioning Research, 20(3), 506-510.
Tarnopolsky, M. A., Atkinson, S. A., Macdougall, J. D., Sale, D. G., & Sutton, J. R. (1989). Physiological responses to caffeine during endurance running in habitual caffeine users. Medicine and Science in Sports and Exercise, 21(4), 418-424.
Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta‐analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69-78.

The post Caffeine and the Effects on the Human Body appeared first on .

For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you’ll feel an awesome pump and get jacked in no time with these 30 arms exercises.

So I picked the best 30 Arm Exercises to get you jacked! Comment

Beth Bischoff 1 / 30
1. Hammer Curl

Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at the same time, minimizing momentum used during the curl.

2 / 30
2. Dip

Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Lower your body until your upper arms are parallel to the floor, but no lower. Extend your elbows to come up.

3 / 30
3. Close-Grip Curl

Curl with your hands inside shoulder width, in the middle of the bar.

Chinup
4 / 30
4. Chinup

Grab the bar at (or slightly inside) shoulder width, with a supinated grip. While keeping core tight, pull yourself up until your chin is over the bar. Try not to use momentum to get your chin over the bar.

5 / 30
5. Suspension Trainer Triceps Extension

Lengthen the straps and stand underneath the suspension trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended.

Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor, then press back up.

7 / 30
7. Neutral-Grip Triceps Extension

Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other. Press the weights over your chest, then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps. Extend your elbows. Keep your elbows facing the ceiling the entire set.

8 / 30
8. Poundstone Curl

Grasp the barbell at shoulder width. Keeping your upper arms at your sides, curl the bar.

9 / 30
9. Suspension Trainer Rotational Inverted Row

Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet to make it even more difficult.) Start with your palms facing your feet, and as you row your body up, twist your wrists out so your palms face up in the top position.

10 / 30
10. Suspension Trainer Biceps Curl

Face the trainer’s attachment point and grasp the handles with palms facing up. Lean back with your abs braced, body straight, and arms extended in front of you. Curl your body up to the handles.

11 / 30
11. Close-Grip Pushup

Place your hands inside shoulder width and lower your body until your chest is about an inch above the floor. To increase the difficulty, elevate your feet on a bench or box.

12 / 30
12. Behind-the-Back Cable Curl

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there’s tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

EZ Bar Preacher Curl
Beth Bischoff 13 / 30
13. EZ-Bar Preacher Curl

Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench. Grasp an EZ-curl bar at shoulder width with arms extended (but allow a slight bend at the elbows). Curl the bar, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.

Reverse Curl
14 / 30
14. Reverse Curl

Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

15 / 30
15. Wide-Grip Curl

Grasp the bar with hands wider than shoulder width—if you’re using an Olympic bar, your pinkies should be on the outside knurling. Perform curls.

16 / 30
16. Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps at the top of the movement.
17. Pullover/Triceps Extension

Hold the bar with an overhand, shoulder-width grip while lying on a flat bench. Press the bar toward the ceiling and then reach it back over your head while bending your elbows until you feel a stretch in your lats. Then pull the bar back over your chest and extend your elbows. That’s one rep.

18 / 30
18. Conventional Curl

Grasp bar with a closed supinated grip at slightly wider than shoulder width with feet shoulder-width apart. The bar should be in front of thighs with elbows extended down. Flex elbows to move bar toward shoulders. Keep upper arms stationary and knees slightly bent. When bar is close to shoulders, let elbows move back to the starting position.

19 / 30
19. Side Curl with Band

Attach two bands to sturdy objects at shoulder height that face each other. Stand between them and hold an end in each hand. Raise your arms out 90 degrees with elbows extended—you should still feel some tension on the band in this starting position. Curl the bands toward your ears and hold the contracted position for two seconds.

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Decline Triceps Extension
20 / 30
20. Decline Triceps Extension

Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

21 / 30
21. Close-Grip Bench Press

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

22 / 30
22. Lying Triceps Extension

From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.

23 / 30
23. Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

24 / 30
24. Underhand Kickback

Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.

25 / 30
25. Tate Press

Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows out and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.

26 / 30
26. High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

27 / 30
27. Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

28 / 30
28. Hindu Pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

29/30
29. Seated Dumbbell Clean

Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

BACK TO TOP

30 / 30
30. Standing Dumbbell Flye

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

Anything you want you can have! so claim it! There are 97 days till 2019. Lets go out and get the body that you want.

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

References:

1.NASM (National Academy of Sports Medicine). 2018. NASM Essentials of Personal Fitness Training (6th ed.). Burlington, MA: Jones and Bartlett Learning.
McCormick BT, Hannon JC, Newton M, Shultz B, Detling N, Young WB. The Effects of Frontal- and Sagittal-Plane Plyometrics on Change-of-Direction Speed and Power in Adolescent Female Basketball Players. International Journal of Sports Physiology and Performance, 2016; 11(1), 102-107.

The post The 30 Best Arm Exercises of All Time appeared first on .

Hamstrings are the bread and butter to a great bootie Today we’re focusing on hamstrings! Runners, bikers, skiers, and swimmers can all benefit from doing exercises that target muscles on the backs of the thighs, since strong hamstrings increase speed and endurance.

And that’s not all: toned hamstrings also make for shapely legs. Here are three exercises that are dedicated to that area. Repeat all three moves for a total of three rounds for an effective hamstring workout.

Lying Hamstring Curl
IMPORTANT: Don’t rely on momentum for this exercise

Make sure the machine level adjusts to your height. Lie face down on the lying curls machine.
Keep your torso flat on the bench. Your legs are to be fully stretched. Take the side handles of the machine into your hands.
When you exhale, curl your legs up as far as you can, but don’t lift the upper legs from the pad. Make sure your hamstrings and glutes are tightened at the top of the movement.
When you inhale, bring the legs into the first position. Repeat.

Advanced Lying Hamstring Curl

Using a dumbbell between your feet lie on your stomach on the weight bench
Keep legs tight together to ensure the dumbbell stays in place
Squeezing your hamstrings and glutes use slow, controlled movements to lower and lift you legs
Repeat for as many sets of reps as you would like

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

References:

https://www.bodybuilding.com/fun/8-ways-to-build-bigger-stronger-hamstrings.html

http://blog.nasm.org/tag/hamstrings/

The post Improve Your Hamstrings With These Three Awesome Tips! appeared first on .